September is national whole grains month! Try this healthy turkey burger mixed with oats and served on a whole wheat bun for a double whole grain rich meal! Perfect for a late summer backyard barbecue. Serve with grilled veggies or a fresh fruit salad for a complete meal.
1 cup regular oats
1 cup finely chopped onion
1 Tbsp chili powder
2 large egg whites, lightly beaten
1 (14.5 oz) can diced tomatoes, drained well
1 1/2 pounds ground turkey
6 (2-oz) whole wheat sandwich buns, toasted
tomato slices, and lettuce leaves for topping
1. Combine oats, onion, chili powder, egg whites, tomatoes, and turkey. Divide into 6 equal portions and shape into a 1/2-inch thick patty. Refrigerate for at least 1 hour to set.
2. Heat a grill pan or coated with cooking spray over medium-high heat.
3. Add patties; cook 6 minutes on each side or until done.
4. Serve on buns with lettuce, tomato, and other toppings as desired.
Yield: 6 servings (394 calories, 13.2 g fat, 4.7 g saturated fat, 26.1 g protein, 43.6 g carbohydrate, 4.5 g fiber, 73 mg cholesterol)
Adapted from Cooking Light, 2003